January 11-17

W3 of 4
Day 1 Monday 
10 min AMRAP
Front Squat @ 20X1, @ 95# 16 reps
Gravitron Pull Up @ 20X1 15 reps (didn't get back to this to round it out)
**Break reps as needed, record total reps for each
+
20 min AMRAP
10 Steps Front Rack Lunges, 65# 5 reps
10 Cable Tricep Press Downs 35#
10 DB Bicep Curls 20#/hand
*Keep lunges at 65, even if you can’t do 10 unbroken

7+5 rounds

Well, I kept lunges at 65#, but I only did 5 each time. I'm telling you I can't do 10 @65#, maybe 1-2 rounds (dying) but not for 20 min AMRAP. Like when I touch my knee, I feel like I can't get up and I wobble to get up. I might could if I didn't touch my knee all the way down...I don't know. 

Day 2 Wednesday 
Run 20 min easy *no stopping to walk

1.84 miles
+
30 sec Run @ high effort
30 sec rest/walk
x 12

1.08 total 

Day 3 Thursday 
10 min AMRAP
10 Good Mornings @ 22X1, 45#
10 DB Push Ups *Hands on DB’s doing push ups, weight of DB’s doesn’t matter

4 rounds

*did one round of push-ups regular then did knees. I didn't feel like my form was doing good on push-ups, that's why I switched. Would you rather I snaked really badly or did knees?
+
A1. DB Step Ups on 20” box, 4 x 6/leg, rest 20 sec b/w legs 15#/hand 
A2. Inverted Bar Rows, 4 x 10, rest 30 sec
A3. Lying Tricep Extensions, 4 x 15, rest 30 sec 15#/hand

Done.

Day 4 Saturday 
5 rounds for time: 13ish minutes
10 Burpees
60 sec Air Dyne
+
23 sec Air Dyne ALL OUT
rest 2:37
x 4

Done.

Day 5 Friday 
Run 4 miles for time: 43:42

Went for a hilly route and felt like I ran fast... Averaging 10:40 until the end. Ended up being a 10:54 pace total. Had to stop around 2.5 miles to go to the bathroom which I never do! So small break.